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Cranberry-glazed pork chops

Preparation time: 35 minutes

 

4 half-inch-thick lean, bone-in pork chops (about 6 ounces each)
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/4 teaspoon salt
Cooking spray
1 teaspoon corn oil
1 medium onion (about 6 ounces), sliced and separated into rings
1/3 cup plus 1 tablespoon cold water
1 tablespoon packed brown sugar
1 teaspoon cornstarch
3 tablespoons balsamic vinegar
1/4 cup sweetened, dried, orange-flavored cranberries (plain sweetened, dried cranberries can be substituted)

Trim fat from pork chops. Sprinkle chops evenly with garlic powder, pepper, and salt. Coat a large nonstick skillet with cooking spray, add 1 teaspoon corn oil, and heat over medium-high heat. Add chops and cook 10–12 minutes, or until nicely browned and no longer pink in the center; turn once during cooking. Remove chops from the skillet and cover to keep them warm. Decrease heat to medium-low. Add onion and 1 tablespoon water to the skillet. Cook covered for 8–10 minutes, or until the onions are tender and begin to turn golden; remove lid and stir periodically. Stir in brown sugar and cook uncovered until sugar dissolves, about 1 minute. Meanwhile, whisk together cornstarch, remaining 1/3 cup cold water, and vinegar. Stir into the onions. Stir in cranberries. Cook until sauce is bubbly and slightly thickened; stirring frequently. Add chops and heat through, about 4–5 minutes.

Yield: 4 servings
Serving Size: 1 pork chop and 1/4 glaze topping

Nutrition Facts

Per Serving:
  Calories: 216
  Carbohydrate: 16 g
  Protein: 20 g
  Fat: 8 g
  Saturated fat: 3 g
  Sodium: 200 mg
  Fiber: 1 g
  Exchanges per serving: 1 fruit, 3 lean meat
  Carbohydrate choices: 1

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

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